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Can I tell you how happy I will be when 2016 comes to a close? It’s been a year of tons of change and challenges. I can’t think of a better way of of sending it on it’s way then with the final Recipe Redux theme. December’s theme is remaking a recipe by taking a combination of the numbers 2016 from a cookbook. I looked no further than my mom’s Betty Crocker cookbook on page 60 that had a fruit dip with pineapple. I chose to remake it to a cheesecake dip for the holiday season.

By posting this recipe I am entering a recipe contest sponsored by Wild Blueberries with The Recipe Redux and am eligible to win prizes associated with the contest. I was not compensated for my time.

The letter B is my favorite letter of the alphabet. Not only does my name start with B, but one of my all time favorite fruits does too, blueberries. Did you know there are actually 2 types of blueberries? The big and juicy fresh ones that you see in the produce department are your regular cultivated blueberries. Wild blueberries are smaller and can only be bought in the frozen section. They grow in the wild in Maine and Eastern Canada. These tiny little berries pack a big punch of flavor and antioxidants, having more manganese and fiber than regular blueberries. They also have 32% less sugar per cup.

I love the sweet and tart of wild blueberries! I also love the compact size which makes them a perfect addition to any recipe.

I just moved back to the US from living in Europe for 3 years. Crepes were a regular part of our lives. As the holidays approach, I crave them more because they were a treat we had at those magical Christmas markets in Europe. This recipe is a great addition to any holiday breakfast or brunch. It’s gluten and dairy free in case you have guests with food allergies. No one would know any different unless you told them. It’s definitely a holiday tradition that we will continue for years to come!

Place around 1/8 cup of batter in the center of the skillet. Using a batter spreader, spread the batter evenly around the pan. It should be a thin layer. You can swirl the batter around the pan to distribute it evenly if you don't have a batter spreader.

Cook crepe for 30-45 seconds.

Using a wooden or heatproof spatula, gently unstick the edges of the crepe from around the pan.

Slide the wooden or heatproof spatula under the center of the crepe and flip.

Allow to cook 15-20 more seconds.

Set aside to cool while you cook the remaining crepes.

While the crepes are cooling, start the wild blueberry syrup.

Put cornstarch into cold 1/4 cup of cold water and stir until no lumps are present. Set aside.

Stir while allowing to cook for about 10 minutes or until thoroughly heated.

Add cornstarch mixture, lemon juice, and lemon zest.

Continue to stir until mixture is hot and slightly thickened.

Turn off the heat and cover until ready to serve.

On a cake platter, place one crepe.

Top with 1 tablespoon of dairy free yogurt and spread around the entire crepe.

Continue to layer crepes and yogurt, ending with a crepe.

When ready to serve, place wild blueberry syrup in a small pitcher.

Pour over crepe cake.

Slice and serve.

Notes

Gluten Free Baking Flour:
Different brands yield different results. You need your batter to be thin to spread well.
I used Bob's Red Mill GF Baking Flour which requires l cup of milk.
I have also tested with King Arthur's Measure for Measure GF Flour. It required almost 2 cups of milk.

Fall is here and in full force in the food world! I love all the flavors fall has to offer, so I decided to put them in one bowl! The Recipe Redux theme this month is Plant Power Bowls. Getting your carbs, protein, and fat all in one bowl makes life a lot easier. Eating more plant based foods will make your body healthier.

What will help make your life even easier is that you buy ready to cook items in the produce section. The Brussels and Butternut Squash are both ready to go. You can bypass the food processor in my recipe and buy shaved Brussel Sprouts in a bag.

TIP: ALWAYS CHECK YOUR PRODUCE DEPARTMENTS READY TO COOK ITEMS. IT SAVES TIME AND ENERGY WHEN YOU ARE SHORT ON TIME AND WANT A HEALTHY MEAL.

It’s fall, ya’ll! It doesn’t feel like it where I live but I am craving apple, cinnamon, pumpkin everything! I am going to deliver a little nostalgia since The Recipe Redux is about my earliest culinary recollections. I love this theme because it makes me think about how far back it all started for me in the kitchen.

I started out at my mom’s side in our Tennessee kitchen. I also was a helper to my grandmother on her farm. Both of very different experiences with food. One is of traditional Southern cuisine and the other was more about helping with the crops and canning.

In the 80’s, my mom didn’t really cook from scratch. As a full time teacher, she was all about convenience and feeding our brood of five. This was the full blown era of cream of something soup, jello salad, and cakes and brownies from a box. I quickly became the cake/brownie maker of the house due to an unrelenting sweet tooth. One of my favorites that my mom made was Pineapple Upside Down Cake. Even if it was from a box, I still have great memories of having it for special occasions. It wasn’t until I was on my own that I made my first scratch cake. Now, I will never go back.

To give my twist to this first culinary recollection, I decided to put a twist on Pineapple Upside Down Cake and do an Apple Upside Down Cake from scratch. It curbs my appetite for fall flavors, and gave me a new memory in the kitchen with my daughter. I hope you enjoy!

Protein is one of the 3 macronutrients. Without it, we couldn’t survive. Our cells are made of proteins. Proteins contain amino acids. There are 20 amino acids, 9 of which cannot be produced by the human body so they must come from food. These 9 essential amino acids: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine, can be obtained throughout the course of the day through a balanced diet. Proteins from animal sources: beef, poultry, fish, milk, eggs, yogurt, and cheese, are all complete proteins, meaning they have all 9 essential amino acids. Plant based sources of protein, like beans and nuts, are incomplete proteins meaning they are without one or more of the essential amino acids.

Many of these kids can be deficient in minerals that they can get from protein sources. Protein sources, like red meat, poultry, beans, dairy, nuts and seeds contain these minerals. If kids aren’t eating lean and healthfully prepared proteins, then they are at higher risk for these deficiencies. If you think your child may have a deficiency, talk with your doctor and see a Registered Dietitian to help you come up with strategies to add in more protein rich foods to your child’s diet.

1. Zinc is a trace mineral which is essential to health and found in lean protein food sources. Zinc is used in wound healing, eye health, immune function, and neurological functioning. Several studies have proven the importance of zinc to an ADHD child with improved outcomes. Foods high in zinc are oysters, dairy products, beef, beans, pork, and chicken.

Recommended Dietary Allowances (RDAs) for Zinc

Age

Male

Female

Pregnancy

Lactation

0–6 months

2 mg*

2 mg*

7–12 months

3 mg

3 mg

1–3 years

3 mg

3 mg

4–8 years

5 mg

5 mg

9–13 years

8 mg

8 mg

14–18 years

11 mg

9 mg

12 mg

13 mg

19+ years

11 mg

8 mg

11 mg

12 mg

Source: https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/

2. Iron is vital for health. It helps transfer oxygen in the body, cellular functioning, hormones, as well as growth and development. In ADHD children, iron deficiency is seen more often than not.There are 2 types of iron sources in food, heme and non heme.Heme sources include lean meat and seafood. Non heme sources include leafy greens, nuts, seeds, fortified breakfast cereals, lentils, and tofu. When non heme sources are consumed with a Vitamin C source, like oranges, the iron is better absorbed by the body.

Recommended Dietary Allowances (RDAs) for Iron

Age

Male

Female

Pregnancy

Lactation

Birth to 6 months

0.27 mg*

0.27 mg*

7–12 months

11 mg

11 mg

1–3 years

7 mg

7 mg

4–8 years

10 mg

10 mg

9–13 years

8 mg

8 mg

14–18 years

11 mg

15 mg

27 mg

10 mg

19–50 years

8 mg

18 mg

27 mg

9 mg

51+ years

8 mg

8 mg

* Adequate Intake (AI)

https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/

3. Magnesium has a huge role throughout the body from enzyme production to the synthesis of DNA.Research has shown that ADHD kids are at risk of having decreased Magnesium levels. Magnesium food sources are nuts, seafood, yogurt, beans, milk, and chicken.

Recommended Dietary Allowances (RDAs) for Magnesium

Age

Male

Female

Pregnancy

Lactation

Birth to 6 months

30 mg*

30 mg*

7–12 months

75 mg*

75 mg*

1–3 years

80 mg

80 mg

4–8 years

130 mg

130 mg

9–13 years

240 mg

240 mg

14–18 years

410 mg

360 mg

400 mg

360 mg

19–30 years

400 mg

310 mg

350 mg

310 mg

31–50 years

420 mg

320 mg

360 mg

320 mg

51+ years

420 mg

320 mg

*Adequate Intake (AI)

https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

Are you a parent of child with ADHD? Did you know these minerals were so important?

Here are some recipes from some amazing dietitians to help your child get the protein he/she needs.

Paris. Metz. Verdun. Bitche. These are all the places I visited in France. I went to Paris twice, once with my family and once with my BFF and RD for a 40th birthday cooking weekend celebration. Anywhere in France is really my favorite. I can’t believe I didn’t frequent the country more since I lived on the border of Germany and France. Come and talk a walk through France with me for a moment. I may leave a few things I learned as well.

PARIS

It’s Paris!

What is there to say except that you must go if you haven’t been! I have been twice and still haven’t seen all there is to offer.

METZ

We stopped at Metz on the way to Verdun. It’s a quaint little French town that is known to local Americans as “THE” flea market destination. We got to explore on a market day which was bustling with lots of people and vendors.

VERDUN

Verdun is a the bloodiest battle site of WWI.

It was also the longest battle lasting from February 21 to December 18 in 1916.

The 303 day battle left behind 976,000 casualties.

L’ossuaire de Douaumont is a memorial that contains the actual bones and remains of the fallen. You can actually look inside the tombs and see the bones inside the ossuary.

Actual trenches used in WWI!

Bitche

Yep, I typed that correctly. Bitche was about 40 minutes from my house. The Citadel is so amazing! My kids and parents got to go with us as we explored this 13th century fortress. It was used throughout history and in WWII. It was one of the busiest military camps due to its location close to the German border and Maignot Line.

Well, I couldn’t help it!

I love all my memories I have living overseas, but France is special because of the food and all the history. A French breakfast was always a favorite of mine at a little cafe or patisserie. Coffee and baguettes are the center of my breakfast. Surprisingly, salad was also a side dish I would find on my morning plate.

My memories of France gave me the inspiration for this recipe, since the theme of The Recipe Redux is about places we have traveled. I wanted to put my spin on my French favorites. Bon appetit!

Breakfast is the first meal of the day and my first topic in my How to Feed Your Kids with ADHD series. We all have heard how breakfast in the most important meal of the day over and over! For kids with ADHD, breakfast proves to be medicine in getting their day started on the right foot. It’s hard work trying to concentrate all day for an ADHD kid so fueling them with lean protein, fiber, and antioxidant filled fruit is going to set them on a path to success.

Now, getting them to do eat that healthy breakfast is a whole other ballgame! I have great respect for all you parents of picky eaters, because I have one myself! There have been some days that I was just glad my kid ate something. What I did find out about my own child is that he had a whole other issue going on. Many times kids with ADHD can be picky eaters due to sensory issues. It is actually very common, and you have to get really creative to get these kids to try and eat new foods or textures. If you do have a child who has a hard time trying new foods, get help from a registered dietitian and a speech pathologist with experience in sensory issues.

The first step in a feeding your ADHD child breakfast is building a arsenal of ideas that your ADHD child will eat. Sit down with your child and have them tell you their favorite breakfast foods and break it down into types of bread, cereal, fruit, dairy, beverages, and proteins. Try to substitute less healthy favorites for more nutritious ones. For instance, substitute whole wheat bread for white bread. Look for a higher fiber (3-5 grams) and lower sugar cereals (<10 grams). Do a taste test with the whole family to get everyone on board with healthy changes. We do blind fold challenges in my family to make it fun. Please don’t pressure your child to like something but use positive reinforcement. If they don’t like it the first time, bring it back later to try it again. It may take several times for a child to accept a new food. It’s a victory just for them to pick it up and check it out.

The second step is finding good ideas and having your child help make it. Introduce new items over a weekend where they can help you cook. Getting them involved in the process can help with food acceptance because they are involved in it. I am a huge advocate of having your kids in the kitchen. My kids have helped me since they could walk. It gets messy, but it is so much fun!

The third step is stop buying unhealthy competing foods. If your child loves Pop Tarts, they are less likely to want any of the new choices. Please don’t set them up for failure by keeping the high sugar cereal or Pop Tarts on hand.

The fourth step is planning and execution. You have to plan it out! I realize it doesn’t always go as planned but having a plan in place helps set your child up for success in their school day. Having some back up choices is always a good idea. I also like to give my child a couple of choices the night before so he knows what to expect. He isn’t surprised or disappointed when he gets it the next day.

I am really happy to introduce a series close to my heart and my head. ADHD is something that is very personal me and my elementary age son. I honestly don’t see this as a disorder. I see it as a gift. People with ADHD are smart, innovative, and can do anything! This doesn’t mean it isn’t challenging, especially in school.

ADHD has 3 types:

Inattentive Type

Hyperactive Impulsive Type

Combination Type

School can be very difficult for some of these kids. The large class size, lack of movement, and reduced recess time are huge barriers for these kids since they struggle with paying attention, organization, impulsiveness, and forgetting things, among a few. Exercise and diet are proven key elements in managing ADHD. I am going to break down what you can do to help the diet of your child down into 7 distinct posts.

I want to take you through key dietary changes you can make to help your child(ren) successful in their everyday lives. ‘One size fits all’ doesn’t work with these kids in school, life, or ADHD management. They are unique individuals with different learning styles and different tastes. Working closely with a team of doctors, psychologists, dietitians, teachers, occupational therapists, and behavior therapists are your best bet to getting your child on the right path. You cannot medicate ADHD out of a child.You can help them develop a toolbox of strategies in diet, exercise, and life. It takes time. It takes dedication as a parent. Don’t give up! Make small changes and don’t overwhelm your child. Modeling healthy behaviors are key for these kids.

As a parent of a child with ADHD, I adore our kids! I love helping them, and I hope you enjoy this series!

Crickets…..I know that is what you have heard from me lately. Guess who is still moving? Yep, it’s me! Since April 25, I have been moving. I have been without my HHG (military term for household goods) since May 8th. They even came a day early unannounced to get my stuff. We left Germany on June 6 (5 days late). It was so bittersweet. I have missed America, but it was hard to leave living under castles and vacationing in different countries on long weekends. I feel so blessed to have had the experience, but I will not lie and tell you coming home hasn’t been hard. It’s way more overwhelming than I thought it would be. I tried to go grocery shopping for the first time since I was back, and I had to leave. There are so many more choices, and it’s so loud. I can’t even discuss how bad our driving is in America. I’ve almost been hit several times by people on their phones. UGH! To say it’s an adjustment is an understatement, but I am finally in my house. I get all my stuff next week and real life can resume.

We are currently living in Louisiana. I am a Southern girl, and it feels good to be back in the South. I, however, was not preferred for the heat and humidity so thick you cannot breathe. This hot weather makes me crave fruit because it’s easy and it doesn’t require cooking. This month’s Recipe Redux wants us to showcase how we are utilizing different cuts of produce. I chose to show you something super simple that gives you sweet with salty with in season produce.

Can you believe it’s almost Memorial Day? I certainly cannot! I know it’s been quiet for awhile here on the blog. When I sat down to write about all that has happened in such a short time, my heart swelled with gratitude. I have had the most unbelievable and amazing opportunities the last couple of years. I have changed in the most profound ways, my world view, my tastes in food, and I have a passion for traveling I never knew existed. I have been to 11 different countries, and I feel like I have had my eyes opened for the first time. Until 3 years ago I only knew of life in the US. I have traveled to different countries, but living overseas has forever changed me.

The time has come to go home. That even hurts to type in someways. I no longer will have to stop and think what language I need to say thank you or where is the restroom. By the way, no one knows what a restroom is overseas. Toilet, they understand. I won’t get to live under centuries old castles or visit places from medieval times over a long weekend. I don’t get to go to Paris for the weekend to take cooking classes and enjoy salad with my breakfast. I could go on and on.

The gifts and experiences I have had gave me a renewed passion and purpose. In my last months here, I met an incredible dietitian and fellow military spouse. We collaborated on something I have wanted to do for a while now. So we took the jump and started Hungry and Healthy, two dietitians cooking up healthy dishes on YouTube and Facebook. We were both annoyed at all the unhealthy recipe videos shared on Facebook so we started doing our own, showcasing how healthy can be quick and easy. Sarah and I have been overwhelmed with the response. Check us out and follow us for easy, delicious and healthy recipes. You can check out our intro video below.

This has also led to completely overhauling my vision and website here at Supermarket Nutrition. My passion for healthy choices at the supermarket has not waned but my strategy must. Over the next few months, I will be working on a new plan that is consistent and more streamlined.

My Recipe Redux posts will continue. I love collaborating and showcasing the creativity of other dietitians. This group has been amazing! I don’t want to leave you hanging without a recipe either. This month the theme is little bites. I almost laugh that is coincides with my move and all the changes I am making right now. I am certainly taking little bites of life right now, with my location, my purpose, and my vision.

With my return to the USA, I want to celebrate with something fun and perfect for Memorial Day! You can make this in a snap and have something beautiful and healthy on the table. This could be perfect as breakfast or dessert.